Chicken Tenders with Creamy Broccoli & Lima Beans

This chicken dish originally came together using leftovers but has risen to earning a spot as a family favorite. Listen for the yummy noises....... Enjoy!

Ingredients:

• 6 chicken tenders - trimmed if needed
• 1/3 + 1/4 cup half & half
• olive oil
• Wondra flour
• 5-6 baby portobello mushrooms - cut up
• 6 oz frozen lima beans
• 6 oz broccoli crowns - cut up after cooking
• 1 lg yellow onion - diced
• 3 scallions - cut to 1/4" rings
• 1 15.5 oz can Cream of Mushroom unsalted soup
• salt & pepper to taste

Preparation:

Cook the lima beans and broccoli as you normally do. Cut the broccoli into small pieces. Set both aside.

Heat ~2 tbsp olive oil in a large skillet. Add salt & pepper to both sides of tenders. Dredge tenders through 1/4cup half & half and then flour and cook in skillet over medium high heat, about 5 min per side until cooked through and nicely browned. Set aside on a plate with a cover.

Add a little more oil if needed and saute the onion over medium heat. Add scallions and mushrooms and when mushrooms are cooked add the soup. Rinse can with 1/3 cup half & half, add and blend. Add the vegetables, blend and season with salt & pepper to taste. 

Finally, lay cooked tenders on top and cover. Simmer on low for a couple more minutes for everything to heat through.

Blessed be... and happy cooking!

Sunny's Pot Roast

My friend Sunny was a total foodie. We could talk about food for hours and shared many recipes, processes and kitchen hacks. She taught me all about "free scallions" and introduced me to up-to-your-elbows-in-butter Dungeness Crab feasts on newspaper covered tables at crab shacks in Florida. Unfortunately my friend is no longer with us, but she did leave me with the recipe for her coveted slow cooker pot roast. Sunny, like me, never shied from sharing as she was one of the most giving people I was ever honored to know. To that end, here is my friend Sunny and her delectable pot roast... pretty much the way she gave it to me. If you do make this dish, please be sure to let her know how good it is. :-) Enjoy!

Ingredients:

• 2-3 pound beef roast, the cheaper the better
• 6 peeled carrots in chunks
• 4 peeled onions, cut up
• 4 unpeeled potatoes, cut bite sized
• 2 ribs of celery sliced bite size
• 1/2 pound of button or baby portobellos, scrubbed and whole
• Fresh garlic
• Roasted garlic
• 1 can of beef broth
• 2 cans of reduced fat condensed cream of mushroom soup
• About 1 cup Marsala wine
• 1-2 cups Cabernet or other red wine
• 1/2 envelope onion soup mix
• Adobo seasoning (regular)
• Olive oil
• 1 tablespoon of butter

Preparation:

We're going to start this around 10:00 AM and you’ll need at least a 6 quart slow cooker minimum J Drizzle some olive oil into a hot heavy sauté pan. Place your roast in the oil, sprinkle it with Adobo and brown the meat on all sides. Once that's done, remove the roast and place it in a slow cooker that's been coated with cooking spray.

Add the butter to the pan, then the onions and some roasted garlic. If you aren't keeping roasted garlic in the house, you're missing out. Sauté until the onions are just a little tender, and then pour them over the roast in the slow cooker. Deglaze the pan by pouring Marsala wine into it and scraping the bits off the bottom. Add this to the slow cooker as well. Add the carrots, mushrooms, potatoes, the celery and the tablespoon of fresh garlic, the onion soup mix, the beef broth and Cabernet to taste ...then cover and set on high.

After 6 hrs add the mushroom soup, give the whole mess a good stir, set to low and go turn on a movie. It needs about two hours more to blend the flavors. If you don’t have room for the two cans, scoop out some of the gravy into a saucepan and add a dash of the mushroom soup. You’ll add this back to your main gravy after the meat is removed from the slow cooker.

Blessed be... and happy cooking!

Chicken Tenders Lyon

I must admit I was skeptical about this chicken dish when I saw Chef Jacques Pepin include ketchup in the sauce. I trust this man, though, with his amazing ability to create wonderful flavor palettes, so I gave it a try.

Well... this gem has become a family favorite, and I have made it my own by using white meat chicken instead of the thighs Chef uses in the video. Enjoy!

Ingredients:

• 6 chicken tenders, trimmed if needed
• 1 tbsp avocado oil
• Salt & pepper
• 5 cloves garlic - smashed and then minced
• 4 tbsp white wine vinegar
• 4 tbsp water
• 4 tbsp ketchup
• Dash of sriracha sauce
• 1/2 cup Muffuletta (olive salad)
• Chives or scallions for garnish (optional)

Preparation:

Trim any ligament ends from tenders and lay them side by side on a plate. Add S & P to both sides.

Heat a frying pan with avocado oil and brown tenders on both sides. Once chicken is well browned, cover and steam rest of the way on low for 4-5 minutes.

Remove chicken from pan and place on warmed serving dish with a cover. Add garlic to the pan and sautee on medium heat 30-60 sec. Add the vinegar and reduce on high heat to remove acidity. Taste… Add water, ketchup and sriracha and stir until well blended. Stir in the Muffuletta. Once warm, pour sauce evenly over tenders, add garnish and serve.

Here is Chef Pepin's original video: Chicken Lyon

Blessed be... and happy cooking!

Turkey Meatball 'Wonton' Soup with Bok Choy & Carrots

 Full credit for this delicious soup goes to the ADA's Diabetes Food Hub

A unique diabetes-friendly, Asian fusion recipe, this Turkey Meatball 'Wonton' Soup with Bok Choy & Carrots is a flavorful and hearty soup that combines tender turkey meatballs, fresh vegetables, and aromatic herbs. This balanced and satisfying dish is a delicious choice for lunch or dinner, and it's perfect for cool weather. With a rich, savory broth and an array of vibrant ingredients, it's a delightful meal that's sure to warm you up on chilly days.

Ingredients:

• 8 cups low sodium chicken broth
• 4 tsp toasted sesame oil
• 1.5 tbsp lower sodium soy sauce
• 2 tsp Thai style chili garlic sauce
• 1 tsp fish sauce
• 4 cloves garlic - smash-minced
• 1 tbsp fresh ginger paste
• 1 bunch fresh cilantro – minced (Omit or use parsley if not a cilantro fan)
• 1 bunch green onion (scallion) - minced
• 1 lb lean ground turkey
• 1 cup plain Panko bread crumbs
• 1 tsp lower sodium soy sauce
• 2 eggs
• 1/2 tsp Chinese five-spice powder
• 8 baby Bok choy - roots trimmed and roughly chopped
• 1 cup carrots – shredded

Heat a large pot over medium-high heat. Add broth, sesame oil, soy sauce, chili-garlic sauce, and fish sauce.

Add half of the garlic, ginger, cilantro, and green onions to the pot. Transfer remaining garlic, ginger, cilantro, and green onions to a medium bowl.

Add turkey, breadcrumbs, soy sauce, eggs, and 5 spice powder to the bowl. Mix with your hands until well combined.

Form rounded meatballs with a tablespoon measure and drop into the pot. Simmer for 5–6 minutes, until the meatballs are cooked through.

Add Bok choy and carrots to the pot and cook for another 4–5 minutes.

Blessed be… and happy cooking!

Red Sauce & Chicken over Fried Eggplant

Chicken and eggplant are just awesome together, so I'm always experimenting with new combinations. This time around I decided to fry eggplant slices and then top them with a very meaty tomato sauce. Okay! Let's splurge with some thick slices of breaded and fried eggplant!!!

Ingredients:

• 1.5 lbs ground chicken - white meat
• 1 28 oz can plum shaped tomatoes in puree
• olive oil
• 4 cloves garlic, chopped
• 1 yellow onion, cut up
• 1/2 tsp salt
• fresh ground black pepper to taste (I like about 6 twists on the grinder)
• 1/2 tsp garlic powder
• dash of oregano
• 1 tsp dried parsley
• 1 lge eggplant
• Wondra flour
• 2 eggs
• avocado or vegetable oil
• flavored breadcrumbs

Preparation:

Start by frying up the chop meat in a large skillet with a bit of olive oil until fully cooked and a nice shade of brown. Set aside.

Add a bit of olive oil to your sauce pot and sautee the chopped garlic. As the garlic JUST gets brown add in the cut up onion and sautee til slightly translucent and shiny.  

Place canned tomatoes in a bowl and cut into quarters or bite-size pieces... Not too small as they will cook down some in the pot. Add tomatoes and puree to sauce pot and stir. Add in salt, pepper, garlic powder, oregano and dried parsley. Bring to a boil and then simmer on low for 15 minutes, stirring occasionally.

Finally stir in the fried chop meat. The mixture will seem very meaty and not at all liquid.... that's intentional as our base for the sauce is very different from pasta. 

As for the eggplant, peel and cut into thick slices, about 3/8". Coat in Wondra flour, egg and your favorite flavored breadcrumbs and fry in avocado or vegetable oil until golden brown. Set on paper towel to soak up excess oil - you want them nice and crispy to add an extra level to the party in your mouth ;-)

Lay the slices out on the plate and top with Bolognese just before serving to retain most of the crunch.... and enjoy!

Adding a green vegetable of your choosing will round out this dish nicely.

Blessed be... and happy cooking!

Weekend Ramble: What Your Friends With Diabetes Want You to Know

This weekend is a little different. Beth Axtell at WebMD put together this article that is designed to help your friends interact better with you as a person with diabetes. Most people just don't know enough about our disease and may very well be misinformed. Share this article with your family and friends and talk to them. Discuss the parameters of how the disease does... and does not... affect you so that our relationships can continue normally and without stigmas.

What Your Friends With Diabetes Want You to Know

Medically Reviewed by Michael Dansinger, MD on January 28, 2023

 Written by Beth Axtell

 

Blame and Shame Aren’t Helpful

Skinny people can get diabetes, too. Sure, lifestyle plays a big role, but so do genes and ethnic background. Type 2 diabetes is about the body not making enough insulin and not properly using what it does make. There are things your friend can do to improve their diabetes, but the blame game doesn’t help. It’s better to help with problem solving.

This Disease Is Expensive

Between doctor visits, testing supplies, and medications, care for diabetes is very pricey. One recent study found that people with diabetes spend nearly three times more for deductibles, copayments, and coinsurance than those without diabetes.

There Are Ups and Downs

Even when your friend is doing everything right -- counting carbs, planning meals, going for daily walks -- sometimes their diabetes is out of control. Stress and hormones can mess with blood sugar.

The disease is also progressive. What once worked may not do the job anymore. Damage to your friend’s pancreas can get worse over time. That can give them less insulin to work with. Many times, people with the disease need more medicine as time goes on.

Encouragement and Support Are Critical

Instead of pointing out shortcomings, encourage and praise your friend when you see them make a healthy choice. Tell them that cauliflower-crust pizza looks delicious. Invite them out for a walk or a bike ride. Work with your friend to tweak a favorite recipe so it fits in their meal plans. Offer to drive them to the doctor or to help create a weekly meal plan.

Keep Those Invites Coming

Just because your friend has diabetes doesn’t mean they can’t do things with you. They may need to plan ahead and make a few adjustments, but they can still attend parties, go to amusement parks and restaurants, go hiking, camping, dancing, or participate in countless other things.

Look for Signs of Low Blood Sugar

Your friend may not always realize when theirs gets too low. That can make thoughts foggy. If your friend seems tired, weak, shaky, dizzy, sweaty, or irritable, suggest that they check their blood sugar. You may even want to ask if you can bring them some juice.

Stop Talking About Cures

Resist the urge to tell your friend about the latest miracle cure you read about. Sticking to their diet plan, losing weight, and exercising will help control their blood sugar. But their diabetes won’t go away completely.

One Piece of Candy Won’t Kill Me

Don’t get judgmental on them or freak out. As long as they plan for their sweets as part of a healthy meal plan or combine them with exercise, your friend can have a little dessert. Sweets are no more forbidden for them than they are for you. They just have to have a small portion and make sure they account for the carbs.

My Foot Pain Can Be Terrible

Sometimes the foot pain with diabetes is so bad that people can barely walk. This can really make it hard for people with the disease to get the exercise they need. Over time, diabetes can result in nerve damage called diabetic neuropathy. It causes burning, tingling, and stabbing pains. Some days the pain makes it hard to function at all. Eventually, neuropathy can also make them lose feeling in their feet. 

Don’t Be All Doom and Gloom

Yes, your friend knows some people with diabetes lose their eyesight, or have a foot amputated, or need dialysis. But they don’t need to be reminded of it. These are worst-case scenarios that are much more likely to happen to people who don’t manage their diabetes well.

If your friend works hard to control their blood glucose levels, checks their feet every day, and goes to the eye doctor every year, they can help prevent these and other complications.

Diabetes Has Lots of Hidden Effects

Diabetes can affect every part of your friend’s body, especially if they don’t keep tight control of their blood sugar.

Daily symptoms can include fatigue, thirst, hunger, needing to pee a lot, and mood swings. Possible long-term effects include heart disease, stroke, kidney disease, nerve pain, numbness, sexual dysfunction, non-healing wounds, dental problems, vomiting, diarrhea, and depression.

Changing Habits Is a Struggle

People with diabetes have to change decades-long habits. Exchanging unhealthy routines for healthy ones requires constant attention. Your friend probably has to think about it and make conscious decisions all day. Sometimes, they’ll slip up, but they can always start working at it again.

Managing Diabetes Is a Big Job

All this can be complicated, time-consuming, and exhausting. On top of the regular responsibilities of life, your friend:

• Checks and treats their blood sugars
• Counts their carbs
• Plans their meals
• Exercises
• Takes medicines
• Checks and gives added care to their feet
• Keeps up with doctor and dietitian appointments

It’s a constant balancing act.

Sometimes, a Vent Helps

Your friend can get frustrated, tired, and overwhelmed. There comes a point when they need to let it out. They just need you to listen. Don’t take on their problems or try to solve them. After they’re through, help them reframe their thoughts. Then, talk through some solutions.

I’m Still Me

Diabetes doesn’t define your friend. The person they are now is no different from the person they were before they were told they had diabetes. Some of their behaviors and habits may have changed -- for the better. They aren’t their disease. They aren’t “diabetic.” They’re a person with diabetes.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Maple Dijon Cod & Green Beans Almondine

Sometimes things just work out for the best... I had to get creative because I found a recipe I really wanted to try but a winter storm prevented me from getting called-for ingredients. All I can say after tasting the outcome using different protein and vegetable is... 

Thank you, Blessed Mother... for that wonderful storm! :-)

Ingredients:

Fish:

• 2  6oz cod filets - thawed
• 1 tbsp olive oil
• 1 tbsp real maple syrup
• 1 tbsp Dijon mustard
• 1 tsp Coastal Blend – I get mine from The Spice & Tea Exchange
• 1 clove garlic - minced very fine

Vegetables:

• 12 oz fresh green beans
• 1 med yellow onion - cut up - I like full length strips to mimic the beans
• 1/4 cup sliced almonds
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1/2 - 1 tsp salt
• 1/8 – 1/4 tsp black pepper

Preparation:
Preheat oven to 400F.
Toss vegetables and seasoning in large bowl, spread evenly on a sheet pan and bake for 10 minutes.

During that time, rinse the filets and pat dry. Mix the ingredients for the cod coating and cover fish on all sides.

Remove veggies from oven, toss and spread to sides of the pan. 

Add fish to middle of pan and return to oven for 9-11 min depending on thickness of filets.

Serve with a green salad and consider my Dijon Chive Vinaigrette as a dressing.

Blessed be… and happy cooking!

Venison Meatball Soup

A few years ago we hosted a farewell gathering up at Sylvan Run for a good friend who was moving to Colorado. What better way to feed 9 adults than with 14 quarts of a hearty soup after a long day of sleigh riding like children? Whenever I'm upstate it seems that my earthy side really comes out in my cooking. This hearty soup was consumed nearly to the last drop amidst a low rumble of oooos, ahhhhhs and OMGs that just made my heart soar. Hope you like it as much as they did!

Ingredients:

· 2 lbs venison (or lean beef) chop meat
· 1 tbsp McCormick Grill Mates Roasted Garlic & Herb
· 1 lge egg
· flavored breadcrumbs
· olive oil
· 48 oz beef broth
· 4 cups water
· 20 oz pkg frozen baby lima beans
· 1 lge onion cut up
· Handful of baby carrots
· 2 zucchini cut up to bite size quarters
· 8-10 oz protobello mushrooms rinsed and cut in quarters
· 1 tsp black pepper
· 1/2 tsp oregano
· 1/2 tsp cumin seeds
· 1 cup ditalini
· 1 dry pint cherry tomatoes
· 1 cup chopped fresh spinach

Preparation:
Place chop meat in a large mixing bowl. Mix in the beaten egg and enough breadcrumbs to be able to shape meatballs. Add the roasted garlic & herb seasoning and roll 3/4" meat balls. Brown these in a large skillet or dutch oven with a little olive oil. Once browned on all sides, place the meat in a 7 qt crockpot.

Add the defrosted lima beans, onion, carrots, zucchini and mushrooms. Cover with broth and water and stir in the black pepper, oregano and cumin seed.

Cook on high for 4 1/2 hours. Add chopped spinach, whole cherry tomatoes and ditalini and cook another 30 minutes or until ditalini is soft.

Serve with some hot whole grain farm bread and shaved parmesan for those who like cheese on their soup.

Blessed be... and happy cooking!

Sunflower Halibut & Green Beans

This is a variation on my original Sunflower Salmon. Using a milder white fish I decided to change to a seasoned Panko which turned out to be a good move for flavor intensity and balance. Enjoy!

Ingredients:

• 2 halibut filets – about 6 oz each
• 2 tbsp seasoned Panko
• 2 tbsp mayo
• 2 tbsp roasted sunflower seeds
• olive oil as needed
• 8 oz fresh green beans
• salt & pepper to taste

Preparation:

I always prefer to roast my own seeds because it’s so easy and I know there’s nothing getting added. Place seeds in a dry non-stick skillet over medium heat. Toss frequently until the seeds reach a toast you like. Remove them from the skillet so they stop toasting.

Pat the filets dry and salt & pepper both sides. In a small bowl mix together mayo, seasoned Panko and toasted sunflower seeds to a thick but workable paste – add a dash of oil if needed. 

Coat the top of the fish. Bake at 350 degrees for 10 minutes. Switch to broil for an additional minute.

Steam or boil the green beans as per usual. Toss with a splash of olive oil and salt to taste.

Blessed be... and happy cooking!

Mom's Christmas Calamari

This dish has been part of the traditional seven fishes on Christmas Eve in my wife's family pretty much every year that I can remember. That's a long time... we got married in 1982. Some of the fishes may change, but this dish will never be swapped out... it's THAT good!

Whatever your religion may be, I wish you a blessed Yule... hopefully your holiday is filled with the same prolific Yummy Noises I hear when this dish hits the table. :-)

Gotta cook the dish in Mom's Guardian Service!

Ingredients:

• 3 lbs cleaned calamari, heavy on the tentacles
• 1 large yellow onion cut up
• 1 28oz can whole peeled tomatoes through blender, no chunks
• Salt & pepper to taste
• Handful of fresh basil
• Olive oil

Preparation:

Cut calamari into bite size pieces; I like 5/8 - 3/4" rings. 

Soak calamari in salt water for 30 minutes, then drain for 30 minutes.

Saute cut up onion in olive oil until translucent.

Add  calamari and basil and saute until just cooked through, tossing frequently.

Add tomato and stir. 

Bring to a simmer and add salt and pepper to taste. Simmer for maybe 5-10 minutes and serve. 

Do not overcook!!!

Blessed be… and happy cooking!